5 signs your workplace is toxic – and what to do about it
Do you find yourself dreading going to work or feeling stressed about interactions you’ve had throughout the day? It’s natural to not love absolutely everything about your job, but if it goes further than that, your workplace could be toxic.
What is a toxic workplace?
“A toxic workplace is a hostile or negative environment where employees are subjected to harmful behaviours and psychosocial hazards,” says Dr Elizabeth Clancy, senior consultant psychologist at Transitioning Well.
While toxic workplaces can cause significant damage, the good news is that there are steps you can take to protect yourself.
How do you know if you’re in a toxic workplace?
Research for SEEK shows the five most reported signs your workplace could be toxic are:
- Bullying has taken place and no action is taken when it's reported (68%)
- Staff are pitted against each other, resulting in bad behaviour, including taking credit for others (56%)
- General harassment is accepted as ‘normal’ (54%)
- There are cliques, gossip or rumours (53%)
- Staff constantly feel they have to ‘walk on eggshells’ in case they upset someone (52%).
One of the challenges of this type of behaviour is that it can come from anywhere, says Dr Clancy.
“These behaviours can come from different directions, including management, staff, peers and/or colleagues, but in all forms it is considered a significant workplace hazard.”
How can a toxic workplace affect your life?
Almost two thirds (63%) of New Zealanders have found themselves in a toxic workplace at some point in their career, but the hazard is considered significant because of the damage it can do – not only to your career, but also to your overall mental health.
“From a psychological perspective, toxic workplaces can have a profound impact on an individual's mental health,” says Dr Clancy.
“This can include symptoms such as anxiety, depression, stress, burnout, and even post- traumatic stress disorder (PTSD) – and it can also impact on physical health and wellbeing, including pain, somatic (physical) complaints, and impaired immune responses."
“Toxic workplaces can also lead to decreased job satisfaction, decreased productivity, absenteeism, presenteeism (physically at work, but unproductive) and a negative work-life balance. The long-term consequences can be far reaching, affecting health, personal relationships, self-esteem, and overall life satisfaction.”
If this sounds familiar to you, you’re far from alone.
According to research for SEEK, 75% of people who have experienced a toxic work environment say it has had a big impact on their mental health, and 39% have left a job because of the toxic culture.
How can you protect yourself from a toxic workplace?
If you find yourself in a workplace that feels toxic, there are ways you can protect yourself, your career, and your mental health, according to Dr Clancy.
- Document incidents: “Keep a detailed record of any toxic behaviours, including dates, times, and witnesses to have evidence if necessary.”
- Seek support: “Talk to trusted colleagues, friends, or family members about your experiences. Consider seeking professional help from an EAP [Employee Assistance Program] service (if available), or a mental health professional.
- Report the behaviour: “If you feel comfortable, report the toxic behaviour to your HR department or a supervisor.”
- Set boundaries: “Establish clear boundaries with the toxic individual/s and limit your interactions with them. If you do have to interact with the individual, ensure that you are not alone, and that you have someone with you to support you, as the presence of another person can change the behaviour.”
- Prioritise self-care: “Take steps to manage your stress and maintain your wellbeing, such as practising mindfulness, exercising, eating well, and getting enough sleep. Ensure that you are using your leave appropriately, taking both micro breaks and longer periods of leave to buffer your own wellbeing. Try to avoid self-medicating with alcohol or other substances, which can further impact your wellbeing.”
- Explore your options: “Consider options such as transferring within the department or organisation, at least for a temporary secondment, or seeking a new role or job if the situation is untenable.”
How do you know when it’s time to cut your losses and leave?
Sometimes, despite all your efforts, the toxicity can still affect your life in a way that makes staying impossible, and that’s something you’ll need to make a judgement call on, says Dr Clancy.
“The decision to leave a toxic workplace is a personal one,” she says. If your mental health and wellbeing are significantly compromised, it may be necessary to prioritise your health and seek a new environment. Sometimes, staying in a toxic situation can have long-lasting negative consequences that exceed the benefits of staying.”
Where to go for more help
A negative work environment is one thing. But if what you’re dealing with could be bullying or harassment, there are places you can go to for more information and help:
Everyone has the right not to be bullied or harassed at work.
Source: Independent research conducted by Nature on behalf of SEEK, interviewing 4000 New Zealanders annually. Published November 2024.
